Do you know that regulating your diet can help you beat that back pain? Yes, you read that right. What we eat can contribute to back pain and if we keep a check on it, we can beat the pain to a large extent. Many foods are associated with inflammation and cutting them from the diet can help you avoid the pain.
Our body parts require a right amount of nutrition to function well and if they don’t receive the right amount of nutrients and vitamins, they may start functioning abnormally. Maintaining a healthy diet can solve most of our health issues and can definitely reduce the pain your back. Here are a few helpful tips to help you eat right and beat the back pain.
Calcium is a crucial factor
Calcium is one of the prominent bone minerals and is essential for our bone health. Taking adequate amount of minerals is very important to avoid any sort of bone disorder like osteoporosis.
Calcium is found in dairy products like milk, cheese, and yogurt. Other sources of calcium include dark green leafy vegetables like kale, legumes, and bok choy. Also, you may go for fishes like sardines and salmon, and foods like almonds, oranges, and tofu.
Vitamins – Especially Vitamin D3
Now, taking calcium isn’t just enough. You need Vitamin D3 to absorb all the calcium you take. Without vitamin D3, the calcium doesn’t get absorbed and the bones may become brittle and thin. Vitamin D3 deficiency is a very common phenomenon and one must keep a check on it through blood tests.
One can easily get enough Vitamin D3 from salmon, egg yolks, milk, etc. You can also spare some time to spend in the sun to get some.
And, Magnesium too
We don’t talk about this much but magnesium too is a crucial factor when it comes to bone health and well being of the spine. It is one of the key minerals and is important for over 300 biochemical reactions. If the levels of blood magnesium drop, the required magnesium is pulled from the bones. This nutrient is very important for helping the muscles contract and relax. Therefore, it is necessary for strengthening of the muscles in the spine.
Generally, magnesium is found in green leafy vegetables, fishes, beans, seeds, nuts, avocados, whole grains, dark chocolate, yogurt, and bananas.
Protein, as we know, is the building block
We have heard so much about this. Protein is the main building block of our body structure and yet most of us are deficient in protein. Consuming an adequate amount of protein is so important for maintaining a good health. Protein helps in healing and repairing bones, cartilage, and soft tissues. It also plays a critical role in keeping the immune system’s working fine and also aids digestion.
30% of the dry weight of bone constitutes collagen proteins and formation of collagen requires a regular supply of amino acids and vitamin C. So, to keep your spine just right and free from pain, make sure you eat a protein-rich diet, especially in breakfast. Protein can be found in eggs, meat, quinoa, hemp seeds, nuts, broccoli, etc.
Did someone ever tell you about Glucosamine?
You might be listening about this important amino acid for the first time because no one ever tells you that it is critical to cartilage health. Glucosamine is an amino acid that is found in cartilage and connective tissues in high concentrations.
So, taking glucosamine can lift the back pain to a large extent.
If you can’t eat it, supplement it
Of all the important nutrients and minerals we have talked about above, if you can consume any naturally then you must consider supplementing it. Just be careful that the supplements are completely organic and certified. Don’t just take any supplement. Also, make sure you take only adequate amount, not less and not more.
You can beat the excessive pain by just eating the right things and avoiding the wrong ones. Further, you can ease the pain by adding exercise to your routine. Right diet and exercise combination works like a miracle. So, just go ahead and kick away the pain that has been troubling you for a while now.
Calcium: What’s Best for Your Bones and health? T.H. Chan Harvard School of Public Health. http://www.hsph.harvard.edu.